[02:24] “Your body isn’t ‘resting’ at night… it’s running an entire factory shift to repair you.”

[03:45] “Most of us spend way too much time in light sleep and not enough in the stages that actually heal the body.”

[05:14] “Deep sleep is where your muscles repair, your immune system strengthens, and your body becomes stronger.”

[06:50] “REM sleep is the car wash for your brain… this is where your emotions and memories get processed.”

Connect with Nick on Instagram: @thehealthyyinzer

Want help building your mid-year comeback? DM Nick “Core 5” to get started

Learn more about the Core Five Blueprint: Apply Here
Join the Vision Board Event (Dec 28) → Sign Up TODAY
Check out Nick’s favorite loop bands & gear: Amazon Store

In this episode, I break down why heart health in 2026 isn’t just a medical issue… it’s a lifestyle reality check. I talk about losing my father to an aortic dissection, the way stress tanked my own HRV, and why so many people in their 30s, 40s, and 50s are already quietly walking around with risk factors they don’t even know about.

But this isn’t fear porn. It’s awareness layered with action.

You’ll learn how blood pressure actually works, why strength training matters more than people think, how muscle loss becomes a cardiovascular risk, how HRV reflects your stress load, and why you must get into the driver’s seat of your health instead of waiting for a crisis to force the issue.

If you’ve been telling yourself you’ll start “eventually”… if you’ve been avoiding the numbers… if you keep restarting but never following through… this episode is going to hit you where you need to hear it.

Because heart health isn’t about perfection.

It’s about owning your inputs, reducing your risks, and choosing the hard now… instead of the hard later.

IN THIS EPISODE, WE GET INTO:

• Why heart disease continues to rise despite better information

• What hypertension actually does inside your arteries

• How stress, poor sleep, and working from home are silently wrecking your heart

• The physiology of aortic dissection and what happened with my dad

• Why muscle loss is a cardiovascular problem, not just a strength problem

• How strength training improves insulin sensitivity and protects your heart

• Why so many people in their 30s–50s already show early risk markers

Connect with Nick on Instagram: @thehealthyyinzer

Want help building your mid-year comeback? DM Nick “Core 5” to get started

Learn more about the Core Five Blueprint: Apply Here
Join the Vision Board Event (Dec 28) → Sign Up TODAY
Check out Nick’s favorite loop bands & gear: Amazon Store

If you’re tired of starting over every Monday… this episode will finally make nutrition make sense.

💡 What You’ll Learn in This Episode

• Why rigid diets break the moment real life hits

• How to use your Apple Health data to find your true maintenance calories

• Why skipping breakfast destroys muscle and increases cravings

• The simplest way to hit 100g of protein without obsessing

• How pro athletes fuel… and how you can adapt the same structure

• Why emotional eating patterns aren’t a discipline problem

• How flexible eating fits with weight loss, muscle gain, or maintenance


[10:31] “If we’re obsessed with the number on the scale, why aren’t we obsessed with the numbers going into our mouth?”

[11:54] “We’ve all heard the basics a million times… the issue isn’t knowledge. It’s execution.”

[19:50] “Start with 100 grams of protein. If that’s hard, we adjust. That’s flexible dieting—not chaos.”

Connect with Nick on Instagram: @thehealthyyinzer

Want help building your mid-year comeback? DM Nick “Core 5” to get started

Learn more about the Core Five Blueprint: Apply Here
Join the Vision Board Event (Dec 28) → Sign Up TODAY
Check out Nick’s favorite loop bands & gear: Amazon Store

Most people don’t fail because they’re unmotivated.

Most people fail because they never move out of contemplation.

In this episode of Fit for a Comeback, we dig deep into the psychology of behavior change — pre-contemplation, contemplation, action, and maintenance — and what actually keeps you stuck in the thinking/saving phase instead of taking the first messy step. Nick breaks down how saving workouts, binge-watching fitness videos, or researching “the perfect plan” can trick your brain into feeling productive… even though nothing is actually changing.

You’ll also hear how behavior change theory applies directly to your fitness journey, why habit stacking beats chasing motivation, and why choosing ONE lane for a defined period of time can be the difference between staying stuck and finally getting real results.

This is the episode to listen to if you know exactly what to do… but you still haven’t done it.

• Why saving workouts and collecting information keeps you stuck

• The 4 stages of behavior change (and how to know which one you’re in)

• Why contemplation feels productive but creates zero results

• How to break out of procrastination loops

• Why messy action beats perfect planning every time

• How to choose ONE lane and build real momentum

• Why most people quit before they ever even start

Connect with Nick on Instagram: @thehealthyyinzer

Want help building your mid-year comeback? DM Nick “Core 5” to get started

Learn more about the Core Five Blueprint: Apply Here
Join the Vision Board Event (Dec 28) → Sign Up TODAY
Check out Nick’s favorite loop bands & gear: Amazon Store

In this episode you’ll learn:

Why motivation collapses the moment your environment shifts

The psychological reason the new year feels “fresh,” but doesn’t last

How momentum is predicted behavior, not emotion

Why missing one day isn’t the problem… but what you think it means is

[2:20] “Motivation is emotional. Momentum is behavioral.”

[3:34] “January feels hopeful, but hope doesn’t create structure.”

[5:24] “If your plan depends on feeling motivated, your plan was never stable.”

Connect with Nick on Instagram: @thehealthyyinzer

Want help building your mid-year comeback? DM Nick “Core 5” to get started

Learn more about the Core Five Blueprint: Apply Here
Join the Vision Board Event (Dec 28) → Sign Up TODAY
Check out Nick’s favorite loop bands & gear: Amazon Store

IN THIS EPISODE YOU’LL HEAR:

• Why “starting is a choice, staying stuck is a choice, and overthinking is a choice”

• The Five-Minute Rule that stops procrastination in its tracks

• How to tell whether your barrier to action is internal or external

• Why momentum ALWAYS follows action… not the other way around

• How decision fatigue quietly destroys your consistency

• Why lowering the barrier to entry beats willpower every time

Connect with Nick on Instagram: @thehealthyyinzer

Want help building your mid-year comeback? DM Nick “Core 5” to get started

Learn more about the Core Five Blueprint: Apply Here
Join the Vision Board Event (Dec 28) → Sign Up TODAY
Check out Nick’s favorite loop bands & gear: Amazon Store

What You’ll Learn in This Episode

• Why dragging the old version of yourself into a new year guarantees nothing changes
• How to use your last 12 months as data, not self-judgment
• The real reason motivation fails… and what works instead
• Why energy management is more important than discipline
• How boundaries shape the person you’re becoming
• Why your first 21 days of change will feel miserable… and why that’s normal

[0:25] “If we are taking the old versions into our next year, we can’t expect anything to change.”

[2:02] “If you grew, you were already on the path.”

[3:06] “Let’s not bring that same version with us… let’s bring the data.”

[5:46] “You don’t need the next six months mapped out. You just need to stop running your life on autopilot.”

[6:25] “You can’t become that 2.0 version of yourself if you’re still stuck in the mud of the old one.”

Connect with Nick on Instagram: @thehealthyyinzer

Want help building your mid-year comeback? DM Nick “Core 5” to get started

Learn more about the Core Five Blueprint: Apply Here
Join the Vision Board Event (Dec 28) → Sign Up TODAY
Check out Nick’s favorite loop bands & gear: Amazon Store

It's easy to fall into the trap of chasing programs or quick fixes as the calendar resets. However, I emphasize that simply starting a new program will not lead to transformation if personal changes are not embraced. It's vital to reflect on who you want to become rather than just seeking a better version of who you've always been. January should not merely serve as a mental reset; rather, it should act as a powerful motivator for genuine growth. If we carry forward the same habits and mindset without making tangible changes, we'll find ourselves stuck in a cycle, expecting different results from old behaviors.

Connect with Nick on Instagram: @thehealthyyinzer

Want help building your mid-year comeback? DM Nick “Core 5” to get started

Learn more about the Core Five Blueprint: Apply Here
Join the Vision Board Event (Dec 28) → Sign Up TODAY
Check out Nick’s favorite loop bands & gear: Amazon Store